SAM BRIGS IN THE WHEELWODNATION

We are so lucky this next few weeks to have an amazing Athlete Sam Briggs with us in the Home of the WheelWOD my Box CrossFit Indestri.

Sam has overcome injury before and is returning from a serious shoulder injury.

So in honour of Sam we are adapting the first monster mash she adapted coming off Surgery

WheelWOD

A. 3 rds

10 cal Ski/Row

12 Chair to floor (Floor to 12/8 inch box)

9 Clean & Press 75/35 ( 55/25)

Rest 5 mins

B. 4 Rds

200m Wheel

5 Bench press 165/95 (95/45)

1 legless Rope climb (5 weighted pully climbs – see WheelWOD IG )

Rest 5 mins

C. 2 Rds

20 Kb Deads 32kg/ 20kg (16/8kg)

20 cal Ski/Row

20 Chair Raises (PVC to toes to OH)

A. 3 rds

10 cal Assault Bike

12 Burpee Box jumps 24/20 ( Scale Burpee as needed 20/12)

9 Clean & Jerk 135/95 (95/65)

Rest 5 mins

B. 4 Rds

200m Run

5 Front squat 135/95 (95/65)

1 legless Rope climb (5 weighted pully climbs – see WheelWOD IG )

Rest 5 mins

C. 2 Rds

20 Dead lifts 185/135 (135/95)

20 Cal Row

20 Toes 2 bar (toes to KB – see WheelWOD IG)

Enjoy

Monster Mash adapted from CrossFit Linchpin

Stouty